VOLUME
A – Power Snatch EMOM 6 x 2 (70%)
B – Deadlift 3 x 5 (55%)
TECHNIQUE
Rest day/make ups
4 Rounds for max reps of:
30 second AMRAP Hang Power Cleans (135/95 or 55%)
30 seconds rest
30 second AMRAP Air Squats
30 seconds rest
30 second AMRAP Double-Unders
30 seconds rest
Post loads and time to comments.
This time last year… Bryce wrote on Grocery Shopping.
Find out how walking into CrossFit Chicago in the Summer 2010 changed the life our newest member of the month. ChristineC tried CrossFit by way of her Ultimate Frisbee team and she’s excelled ever since. From learning the lifts to pushing herself to achieving her goals, ChristineC does her best to make the most out of each training session. This 6AMer loves being part of the 6AM class with their “fun and crazy antics” and says that the best way to describe the 6AM class is just to take a class. Learn more about ChristineC and see what advice she has for people interested in CrossFit. Congrats again Christine and don’t forget to watch the end of the video to see our December Member of the Month get after it in a game of 1 against 30 in dodgeball.
Yay Christine. So well deserved. One of my most vivid memories was during last year’s Open when Christine realized that the bar that she just used for her workout somehow had the incorrect weight. She gracely rose to a repeat performance, so it was totally legitimate. I don’t remember her fussing, complaining, or whining and she really didn’t have much of a break before the second go at it. What an amazing sport!
Congratulations, Cheng! You are a special part of the 6am crew and one of my role models for your determination and mental strength. Glad to see this recognition for you.
Yay Cheng! It’s a pleasure working out with you. Whether it’s enthusiastically cheering on a fellow member until the end of the workout or pushing yourself doing a workout rx, you always give it your all. Your sense of humor definitely makes coming to the 6am a little less torturous. Very well deserved!!
Power Snatch EMOM 6×2 @ 135, a little above 70%
DL 3×5 @ 225
Metcon Rx’d – 276 reps, 13 DU’s on the last round does not help but the rope throw after felt good. My goal was 300 reps, still suck at DU’s.
Congrats Christine!
Pre 6am class wod:
8 min amrap:
200m row
3 L-sit to shoulder stand on paralettes
ROUNDS – 6
after class
Practice for 10-15 mins
On paralettes: L-Sit to handstand hold
I didn’t know i could do these but gave them a shot and got a bunch in. have to stay tight/hollow in the midline or the handstand disappears quickly once i get there. first time doing these so we’ll get better and eventually start chaining 3-5 reps and maybe some hspu once we get to the handstand position so we can then transition to doing them on the rings for a true freak show
+
Pause front squats (3 sec hold at the bottom), 5 x 3 reps, 2 min rest @ 205#
not fun but necessary to help my clean issues so these and 1 1/4 front squats will become very familiar to me looking ahead
Yay Cheng! I feel like a proud mama right now!!!
PS, Cheng is one BAD ASS frisbee player. I swear I’ve seen her lay out 5 feet in the air to make a catch! YAY CHENG!
Congrats Christine!!!
Bryce – awesome way to announce it.
Yay Cheng !!!!
Congrats Cheng!!!!
Congrats Cheng! Don’t be so humble, you kick ass :)
If Chad, was wearing a hat, I’m pretty sure I saw Abby telling him to take it the F off his head!! haha
Yeah Cheng!
@Caitlin… I told Chad that its not appropriate to wear a hat indoors. In my teacher voice.
So did I miss something with the games registration? I registered and have CFC as my affiliate but there is only 1 other person registered. Is there some super secret affiliate name that I’m supposed to be using or are we not having any athletes participate in the games this year?
Congrats Cheng, very well deserved!
Loved the dodgeball footage :0)
OH CONGRATS CHENG!!! This is totally well-deserved. You are the quintessential cheerleader, always cheering on those around you. But I think you can learn a lot from how you work out, you always push yourself and try to complete as many workouts as Rx as possible!
This award is one of the many reasons I love CFC…but today’s specific reasons:
1. Flipping tires!
2. Heated Garage :) So nice that all the ice and snow melted off my car.
Made up Tuesdays.
2 rounds, 40ish meters
2 rounds, 60 meters
The battery died on my rower, but I had about 4 good pulls, so I am assuming that I hit around 40 m.
Congrats Cheng.
Volume:
EMOM x 6, 1 Power Snatch, 1 Snatch Balance @ 150
Deadlift 3×5 @225
Metcon: Rxd
320
@Jamison — I believe Rudy mentioned to hold off for a bit on registering as we’re still in the process of figuring out our team structure for the Open. Should have it finalized in the near future.
Yay Cheng!!!
Well deserved! If not for just being all-around awesome, then for having the best burpee clap. Ever.
Great job to the 6am crew today–we had a lot of us in the front room but we managed to stay cozy and make it work :)
And @Jamison–Don’t fret, registration only just opened yesterday…plenty of time yet to put in your name. The fun starts on March 6th… LET’S GET ON IT FOLKS!
Well I will be off the antibiotics Saturday so I cant wait to get back into the box. Already feeling fat and lazy.
While I was down I figured I would try and grow a JoeP beard in my depressed state which was a patchy itchy failure. My hat is off to you Joe for your steadfast dedication to the manly art of facial hair….
Done on Wed 1/30:
Technique – Power Snatch – Touch n’ Go for 3x
135-145-155-165
Didn’t max out on the TnG triple, worked some technique and felt pretty good. Looking to get more proficient at chaining moderate weights.
Metcon, Rx’d:
HPC: 22-20-15-15
Sqt: 34-34-36-35
DU: 53-50-50-50
Total: 414
One trip-up on DUs, just need to do them faster/more efficiently.
Muscles cramping so badly today I could barely lift the barbell…
Snatch technique work
WOD 293
Cleans-Squats-DU’s:
10-19-50
11-19-45
10-18-40
13-18-40
Volume:
Pwr Snatch EMOM 6×2: first 4 @ 65#, last 2 @ 70#
DL: 3×5 @ 135#
Metcon @ Rx: 346
goal was to get 10 HPC’s per round
HPC: 10-10-11-10
Squat: 30-29-28-26
DU: 42-44-50-50
Woo hoo! Congrats Cheng!!
Big congrats Cheng! I can still remember the first time your team came in for CrossFit. It’s been awesome to see your progression since you’ve started. Keep it up, and let me know next time you want a rematch Cheng vs 6am class Dodgeball.
Tuesday WOD
Rxd 10 Burpees, 10 Rkbs 1.5pd, 300m row
Rnd 1- 3 rnds 1 burpee
Rnd 2- 2 rnds 106m
Had a hupra on round 1 with my right shoe on the rower damn you strap
Yay CHENG!! She’s a baller on the ultimate field too!
Does anyone own a LAND ROVER FREELANDER??? Please respond.
Yay Cheng!!!! I remember last year the first time I saw you without your hat and I was like, “Hi, I’m Brooke.” Didn’t even recognize you. You are a 6am staple and I enjoy working out with you every time!
Volume:
A – Power Snatch EMOM 6×2 @ 60# (first two rounds at 55#)
B – Deadlift 3×5 @ 105#
Metcon: um, 198. I don’t know if that was a miscalculation (I mean I did give JeffA 51 calories on the row during FGB) or whatever, BUT I did string together 15 DUs in a row – PR! :)
JoeP used my beard as his inspiration. And my beard was inspired by my brother’s beard. Except JoeP’s beard is the manliest…damnit.
Huge congrats Cheng, well-deserved! As Carly Rae Jepsen might sing through the speakers during a 6am class, it’s always a “Good Time” to workout with you early in the mornings (my jokes are about as good as my cartwheels so I apologize).
@Jamison – Anthony is correct. We’re holding off registration until we get things finalized. We’ve got 5 weeks till the first workout is announced.
Also, some new spring apparel is being released for CrossFIt Chicago members: http://on.fb.me/SLagvH
Pre-order with me (Jonny @ CrossFit Chicago.com) by 2/6
Congrats Cheng! I cant think of a more well deserving person named Cheng to be awarded MoM. Enjoy your month!
Congrats Cheng!!! I can always count on you to cheer me/everyone on! You rock :) and it’s always great to workout next to you….
Max Kipping pull-ups : 6 (still nursing sore/torn hands)
Tire flips…fun!! But I do think us shorties have a little disadvantage on the flips!
6 min AMRAP
10 Burpees
10 Russian kb swings
300 m row
1. 2 rounds + 10 kbs
2. 2 rounds + 10 kbs
Did Mon metcon.
Technique power clean, hang clean, jerk
52# then up to 57#. Thanks for the tips on the jerk jonny.
Red and black for pu
8# wb
And 16″box jumps
12:52
Yay! Congrats, Cheng! Thanks for being such a welcoming and supportive 6AM classmate!
Yay Cheng! Congrats! I remember when you first started. Always cheering and always working hardest. I haven’t seen you around lately but I know you’re crushing all WODs with those crazy 6AMers. Keep up the great performances and you so deserve this MoM!
Congrats Cheng! The 6am class can always count on you to have a positive attitude – it’s always great to work out with you in the dark hours of the morning.
Deload week:
A – 6×2 @115# focused on form and speed, still ending up too far forward.
B – DL 3×5 @185#
Conditioning: 326 reps – narrowly edging out TimS. It was my lucky day.
Congrats Cheng! It’s always fun and motivating to work out with you, especially b/c you tolerate my bitching! It wouldn’t be a normal 6 a.m. without you pulling out the kleenex..lol! Well deserved!!
Technique:
A1: kipping pull-ups- did unbanded drills; then 6 max with orange + red bands, and 4 max with orange band
B1: muscle-up progression work (incl. ring dip negatives)
B2: Tire flips – I LOVE flipping tires! Got 3 good flips in, and then a 1/2 flip when Megan T and I put the tire away
Metcon:
2 rds of 6 min AMRAP
10 burpees
10 russian kbs @ 1pood
300m row
6 min rest
Both sets were 2 rounds + 5 burpees (damn burpees)!
Congratulations Cheng.
Oops. Sorry, I also missed the message about not registering yet.
Congrats Chrisitine! Well said advice!
technique:
Power snatch, stringing 5 together- worked up to 75#
Figured out using a wider grip than I was used to was really beneficial when the weight got heavier.
Metcon, Rx: 299
HPC 6-7-5-5
Air squats 25-26-25-25
DU 53-39-43-40
Congratulations Cheng…
I was going to say, “Who is this ChristineC person?” Congrats Cheng! We had some good times in the 8pm class. I miss working out w you!
Congrats Cheng! Well deserving for sure and cool way to tell her Bryce.
Congrats Cheng!
Buy your JoeP Chia Pet here
http://shop.history.com/duck-dynasty-willie-robertson-chia-pet/detail.php?p=379520&v=aetv_show_duck-dynasty
With the opening of the Open registration I want to inspire those marginally elite athletes out there…the tutu shall rise again! If you are not sure if you are Marginally Elite, watch a clean shaven* JoeP explain:
http://www.youtube.com/watch?v=nnP-DiGyZgc&list=UUMjTHXx1qvwkhLY_ih2cxMA&index=19
A – Power Snatch EMOM 6 x 2 (70%) 135
B – Deadlift 3 x 5 (55%) 185
4 Rounds for max reps of:
30 second AMRAP Hang Power Cleans (135/95 or 55%)
30 seconds rest
30 second AMRAP Air Squats
30 seconds rest
30 second AMRAP Double-Unders
30 seconds rest
367
* I am referring to his face. I have no direct knowledge of JoeP’s manscaping, but I am assuming he goes native.
LOL, The 6am class has a “great personality”, sounds like Jonny is trying to set someone up with the Noon class’ ugly sister.
Yeah I said it…its been a while since we’ve had a 6am/NOON!!!!!!! beef.
Snatch technique: Worked up to 75#
I definitely need practice stringing snatches together.
Metcon Rx: 279
HPC: 8-9-7-6
Squat: 32-32-31-30
DU: 20-33-31-40
Couldn’t get my DU’s together today at all. Wasn’t sure how the HPC’s would be at 95#. I wanted 10 each round, but grip became a factor and I was slow at resetting.
Post: Worked on handstand holds and walks. I could do that all day. So much fun.
Congrats Cheng!!!!
Before the 4:00 (aka the Fat Aspen Boy Lacrosse Ball Hour Class)
A – Power Snatch EMOM 6×3 (155×1/165 x 2/170 x 3)
B – Deadlift 3 x 5 (275)
Conditioning
HPC (135) 21-20-18-18 (77)
Air Squat – 30-28-30-30 (118)
Double-Unders – 56-59-60-59 (174)
Total – 429
Missed one double-under on the first set, and shook my quads out once on the second set, but everything else was constant movement. Fun workout.
Congrats Cheng! You are a positive force at the 6AM! And I can always count on you to pass me on the 400m runs you got some fast feet, or I’m just really effin slow!
Stepped into nooner territory, and did Tue wod, will post there. Greeted by Woody, whose goatee may only best serve to clean up his sweat spots after class.
@6AM Glen…I am going for that Captain Morgan/Johnny Depp/man child/baby face look.
Snatch – emom- 65#
DL – 3×5 – 125
Wod
17+25+54
15+18+38
14+21+43
14+22+43
Total – 324
Woody, I’ll give you points for going for the Captain Morgan look, but take them away for the Johnny Depp comment. You’re a crossfitter dammit, act like one!
Power Snatch, 5 x 2 EMOM @ 185#. focused on really sitting back in the heels at the start and feeling the stretch of the hammies once the bar got above the knees and felt some good quality happening here. may go for a heavy single Saturday and see if it carries over to loads at 80% and above. good things will happen if so
Deadlift, 2 x 5 @ 275#. felt fast/strong
Conditioning:
HPC @ 135# – 23, 21, 20, 20 = 84
Squats – 30, 30, 30, 30 = 120
Triple Unders – 34, 18, 21, 15 = 88
TOTAL – 292
x-factor was the triple unders and after a glorious pr run of 34 straight on round 1 I petered out on the subsequent rounds but twas fun to work on them in an interval setting like this. Hang power cleans got rough on the last 10 secs of rounds 3 & 4 but held on and got to the magic 20 number at minimum. with double unders i should break 400 on this one
Congratulations Cheng!
Congrats Cheng!
Volume-
Snatch 6×2 #105 Been a while for me due to multiple circumstances. Felt more awkward than usual.
DL- 3×5 #215 Felt easy
Metcon Rx-
237
HPC were 12-10-9-7
Squats 31-2?-2?-2?
DU- 30, 20, 31, 33
Considering the amount of effort that goes into my double unders I’m content with that. HPCs got hard. Squats hurt after the 2nd round.
Volume:
6×2 Power Snatch: 135 lbs
Was having problems doing these touch and go, need to work on receiving the snatch.
3×5 Deadlift: 205lbs
This is a big time goat, was good to work on form
Metcon RX
Something like 220 reps. Did horrible on DU, only 70 total. biggest goat of all, really need to practice.
Jumped into Adam’s 7p tonight:
A: EMOM 6×2 Power Cleans @85#
B: 3×5 Deadlift @135
Metcon
4 rounds for max reps of:
30s Power Cleans (65# for thumb wussiness)
30s Rest
30s Air Squats
30s Rest
30s DUs
30s Rest
Total: 102-92-90-96: 380
VOLUME
A – Power Snatch EMOM 6 x 2 (95,95,105,105,105,105)
B – Deadlift 3 x 5 (145, 165, 175)
Metcon
Hang Power Cleans @ 105
207 total, DUs hurt my total
Recovery Program Day 6.4
A1. Press 4×5 @ 125#
A2. Bent Over Row 4×5 @ 125#
10min AMRAP:
10 Toes-to-Bar
10 Burpees
20 Double-Unders
5 Rounds + 6 Burpees
C1. DB Seated Box Jump 1×5 @ 20#/arm – 20″ box, 2×5 @ 20#/arm – 24″ box
C2. Push-Ups 3xMax (20-18-15)
C3. Ring Row 3xMax (12-11-10)
Press feels like it’s coming along again. Felt strong each set of 5. Couldn’t get into a consistent rhythm with DU, not one set unbroken, which sucks. At some point I think I’m going to have to put some real technique sessions into DU. Seated box jumps felt good. Could have gone higher (or heavier) next time. Pushups and ring rows were tough after doing Press, Bent Over Rows, and TTB from earlier.
Heading to Iowa City tomorrow for the Iowa vs Penn State wrestling dual. Gonna be awesome, but no workouts until Sunday.
Congrats Cheng!
Volume:
6×2 Power Snatch @ 105#
3×5 Dead lift at 175#
Metcon Rx’ed:
HPC: 20-20-19-16
Squats:29-30-30-30
DUs: 55-50-55-55
Round totals of 104-100-104-101=409
One DU trip up round 2, and dying grip in round 4 on the HPC. I wasn’t in the greatest positive mental state starting the metcon (no way I could get >400…bad negative thoughts!), but breaking 100 the first round totally changed my mentality for the rest of the workout!
Thank you for all the kind words! I feel totally undeserving of any recognition – I’m just like dozens of other members that appreciate the environment and community of CFC. Thank you to all the coaches and members that motivate, instruct and support us!
VOLUME
A – Power Snatch EMOM @ 155, 165, 175×3, 185
B – Deadlift 3×5 @245
Metcon: 381
HPC: 18, 15, 15, 15
Air Squat: 26, 26, 25, 25
DU: 53, 55, 54, 54
Post: 4×12 reverse hypers @180
First: congrats Cheng!!!!!!!!!!!!!! Woot! I miss seeing your face in 8pm too. Come back to us!
Speaking of 8pm…Lizzie and I were treated to a special semi-private session with the man, the myth, the legend…..Coach Rudy! It was pretty cool.
Worked on snatch form for a solid 40ish minutes. Managed to eek one out for a.PR of 73#. Got to ring the bell. Sweet.
Metcon was a fun one. Concentrated on breathing to get through.
HC: 14, 13, 14, 14
AS: 16, 15, 15, 16
DU: 7, 5, 4, 7
GOT to work on double unders.
Congrats Cheng! You’re an amazing individual and athlete. You push yourself to be better everyday which is an inspiration to all of us. Well deserved!
Back Squat – 3×8 @ 175
Deadlift – 3×10 @ 175
Metcon with modifications:
2pood Russian KBS: 20, 13, 13, 16
Air Squats: 26, 24, 28, 28
16″ Box Jumps: 25, 22, 20, 25
Total: 260
3×1 min plank holds
3×12 45# hip thrusters (need to more of these because my glutes were on fire!)
3×15 45# good mornings
4 rounds for max reps of:
30s Power Cleans (95#)
30s Rest
30s Air Squats
30s Rest
30s DUs
30s Rest
averaged 10 PC’s, 20 AS and 34 DU’s
Total: 259
Congrats, Cheng :)
Really fun class with Alexi; thanks for the extra help, Rudy.
Snatch 1RM: 90 – Officially my first post-pregnancy PR. Woop!
4 Rounds for max reps of:
Hang Power Cleans (75#): 12, 12, 12, 14
Air Squats: 17, 19, 19, 21
Double-Unders: 40, 27, 40, 39
Total: 272
Ankle Sprain/Trial Recovery program
Day 2:
Warm up: 500m row
A1: T-push ups 8×3
A2: AS 20×3
B1: Ring Rows 12×3
B2: Lunges 15×3
Metcon: Tabata Air Dyne 20:10 x8
No ankle pain. Light headed on ring rows. Breathing not too bad. Great to be back doing something.
Congrats Cheng!
VOLUME
A – Power Snatch EMOM 3 @ 65, 3 @ 75 (touch n go)
B – Deadlift 3×5 @ 115
Metcon rx’d: 348